Ingredients
Scale
- 4 (6-8 ounce) cod fillets, about 1–1.5 inches thick
- 1 large lemon, zested and juiced
- 2 tablespoons fresh parsley, finely chopped
- 2 tablespoons fresh dill, finely chopped
- 2 cloves garlic, minced
- 2 tablespoons extra virgin olive oil
- 1 tablespoon unsalted butter (optional), cut into small pats
- Salt and freshly ground black pepper to taste
Instructions
- Preheat the Oven and Prepare Baking Dish: Begin by preheating your oven to 400°F (200°C). This temperature is ideal for baking cod, allowing it to cook through evenly without drying out. While the oven is preheating, prepare your baking dish. A 9×13 inch baking dish works well for four cod fillets, providing enough space for them to cook without overcrowding. Lightly grease the baking dish with olive oil or cooking spray. This prevents the cod from sticking to the dish and ensures easy cleanup. Alternatively, you can line the baking dish with parchment paper for even easier cleanup.
- Prepare the Lemon Herb Mixture: In a small bowl, combine the lemon zest, minced garlic, chopped parsley, and chopped dill. This mixture forms the flavorful base for your cod. The lemon zest provides a bright, citrusy aroma, while the garlic adds a savory depth. The fresh herbs contribute a refreshing and herbaceous flavor. Mix these ingredients together thoroughly to ensure they are evenly distributed. This aromatic mixture will infuse the cod with its vibrant flavors as it bakes.
- Prepare the Cod Fillets: Rinse the cod fillets under cold water and pat them dry thoroughly with paper towels. Patting the cod dry is crucial as it helps to remove excess moisture, which will allow the fish to bake rather than steam. Dry fish also browns better and absorbs flavors more effectively. Place the dried cod fillets in the prepared baking dish, arranging them in a single layer and ensuring they are not overlapping. This allows for even heat circulation and ensures that each fillet cooks uniformly.
- Season and Top the Cod: Drizzle the olive oil evenly over the cod fillets. Olive oil adds moisture and richness to the fish, and it also helps the lemon herb mixture adhere to the surface of the cod. Season the cod generously with salt and freshly ground black pepper. Don’t be shy with the seasoning, as it’s essential for bringing out the natural flavors of the fish. Next, spoon the prepared lemon herb mixture evenly over the top of each cod fillet, ensuring each fillet is nicely coated. If using butter, place small pats of butter evenly spaced on top of each fillet. The butter will melt and add a luxurious richness to the cod as it bakes.
- Bake the Cod: Place the baking dish in the preheated oven and bake for 12-15 minutes, or until the cod is cooked through and flakes easily with a fork. The exact baking time will depend on the thickness of your cod fillets and the accuracy of your oven temperature. Start checking for doneness around 12 minutes. Cod is cooked through when it is opaque and flakes easily when gently prodded with a fork. Be careful not to overbake the cod, as it can become dry and tough. It’s better to slightly undercook it, as it will continue to cook slightly as it rests.
- Finish with Lemon Juice and Serve: Once the cod is cooked through, remove the baking dish from the oven. Squeeze the fresh lemon juice over the baked cod fillets. The lemon juice adds a final burst of bright, citrusy flavor and enhances the overall freshness of the dish. Allow the cod to rest for a minute or two before serving. This allows the juices to redistribute, resulting in more tender and flavorful fish. Serve immediately while hot, garnished with extra fresh parsley or dill, if desired.
Nutrition
- Serving Size: one normal portion
- Calories: 250-350 kcal
- Sugar: 1-2 grams
- Sodium: 200-400 mg
- Fat: 8-15 grams
- Saturated Fat: 2-5 grams
- Unsaturated Fat: 6-10 grams
- Carbohydrates: 2-5 grams
- Fiber: 1-2 grams
- Protein: 35-45 grams
- Cholesterol: 80-100 mg